Golden Girls and ice cream drumsticks. That pretty much summed up my nights from 12am to 3am when I was pregnant with my first baby and could not sleep for the life of me. It went on for many months, and while I eventually learned to make the best of it instead of fighting it, it was still not fun. Pregnancy insomnia is no joke, and it’s definitely not something I would wish on anyone.
Pregnancy insomnia is incredibly common, especially as your body goes through physical and hormonal changes. If you find yourself lying awake at night, even when you’re exhausted, you’re not alone.
There are several reasons pregnancy insomnia can show up. Hormonal shifts, particularly increased progesterone, can affect sleep patterns. Physical discomfort like a growing belly, back pain, or needing to use the bathroom more frequently can also make it harder to stay asleep. As pregnancy progresses, it can simply become more difficult to find a comfortable sleeping position.
There’s also the mental side of things. Many expecting parents experience racing thoughts, excitement, or even anxiety as they prepare for their baby. All of this can make it harder to wind down at night.
While pregnancy insomnia can be frustrating, there are small adjustments that may help improve sleep. Creating a calming bedtime routine can signal to your body that it’s time to rest. This might include dimming the lights, limiting screen time, or doing something relaxing like reading or taking a warm shower.
Comfort is key. Using pillows to support your belly, back, and hips can make a big difference. Many people find that a pregnancy pillow or a combination of regular pillows helps them settle into a more comfortable position.
It can also help to stay consistent with your sleep schedule, going to bed and waking up around the same time each day. Limiting caffeine later in the day and staying hydrated earlier in the day (rather than right before bed) can also support better sleep.
Most importantly, give yourself grace. Your body is doing a lot, and disrupted sleep can be part of the process. Rest when you can, even if that means short naps during the day.
If pregnancy insomnia is significantly impacting your well-being, it’s always a good idea to talk with your provider for additional support and guidance.
At Doulas of Utah, we support families throughout pregnancy and beyond. If you’re preparing for your baby and want additional support, our team is here to help you feel more confident, informed, and cared for every step of the way. Reach out to talk to a doula today!
